15 - 21 June

Sunday:
[1]  Snatch:  3x95, 3x115, 3x135, 1x155, 1x165, 1x175, 1x185, 1x195, 1x205 *Didn't pull 205lbs high enough to get under.  Need to pull harder and get those shoulders back.
[2]  1 Hour Zen Yoga
[3]  EMOM 5 rounds
On parallettes:  10 second L-Seat Hold + 10 second straddle hold

Monday:
AM:
[1]  Sprints:  24x30m
PM:
[1]  Snatch:  5x95, 5x125, 3x145, 3x165, 1x175, 1x185, 1x195
[2]  C&J:  2x185, 2x205, 1x225 (took 3 attempts at 225 for split jerk.  Having trouble with foot positioning on the catch, resulting in instability at split.)
[3]  Squat:  2x285, 2x315, 1x325
[4]  For time:
20-10-5-10-20
Wallballs
Burpees
Time:  6:08
*Unbroken on all Wallballs.  Took a little longer break at start of each wallballs than I anticipated.
*First set of 20 burpees was fast, then the rest were slow.  I tried to push on the last 20, but there was nothing left in the tank.
[5]  Gymnastics skill work:  *no set intervals.  Worked on L-Seat to straddle on parallettes and did handstand walks.

Tuesday:
[1]  Power Snatch:  5x1 @ 135 2x5 @ 135 *Perfect reps, at Isabelle speed
[2]  Power C&J:  5x1 @ 175  *10 sec rest between each
[3]  Box Jump (from squat position):  3x3 @ 30", 30", 35"
[4]  "Open 12.3"
18 Min AMRAP
15 Box jumps @ 24"
12 Push Press/Jerks @ 115lbs
9 Toes to bar
Score:  382 (10+22)
*Open 2012 score:  326 (9 rounds + 2 boxjumps)
[CD]  5 min recovery row.  *OMG.  I was hardly able to do the row.  That WOD knocked me out.

Wednesday:
[1]  SQ PT
6 Rounds for time:
Run 1 Lap
10 Walking Lunges (per side)
10 Spiderman Pushups
10 Situps
Time:  14:31 
*Left Achilles is VERY, VERY SORE from last night's boxjumps.  OMG I had to take it easy.







[1]  For Time:
4-3-2-1
Legless Rope Climb
Clean 205
Time: 
[2]  Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.
Note rounds and reps for both sets separately.
[3] 
*If there's time:
[6] For Time:
25 DB Snatches @ 55lbs (alternating)
25 Toes to Bar
20 DB Snatches @ 55lbs (alternating)
20 Toes to Bar
15 DB Snatches @ 55lbs (alternating)
15 Toes to Bar

8 - 14 June

Sunday:
[1]  Yoga
[2]  EMOM 10 Mins
1st Min:  5 Bench @ 165 + 3 Muscle Ups
2nd Min:  5 Deadlifts @ 275 + 5 Burpee Box Jumps
Only completed 3 of 5 rounds.  I was struggling to do fitness.

Monday:
AM:
[1]  10 Mins of Tabata Sprints
PM:
[-]  Chiropractor.
[1]  Snatch:  2x145, 2x155, 1x165, 1x175
[2]  Clean & Jerk:  2x175, 2x185, 1x195, 1x205
[3]  7 Rounds for time:
5 Front Squats Overhead Squats @ 135
9 KB Swings @ 55
7 Pushups
Time:  9:58

Tuesday:
[1]  10 Rounds for time:
3 Muscle Ups  (went unbroken each round)
3 Clean & Jerks @ 185lbs  (1 at a time)
run 1 lap
Time:  19:31

Wednesday:
AM:
[1]  SQ PT *As the Sq was doing the workout, I had downtime between rounds to do the following:
- 3 rounds:  10 Pushups, 10 Squats
- 3 rounds:  10 Pushups, 10 Lunges
- 3 rounds:  10 Pushups, 10 Situps
- 3 rounds:  10 Pushups, 10 Leg Lifts
- 20 Burpees
PM:
[1]  Snatch:  3x1 @ 145, 2x1 @ 155
[2]  C&J:  3x1 @ 175, 2x1 @ 185
[3]  Snatch Pull:  2x185, 2x195, 2x205
[4]  Front Squat:  3x2 @ 225  (I did 1x6.  Was pressing for time)
[5]  Mow the Lawn!

Thursday:
[1]  16 min AMRAP
50 Cal Row
20 Pullups
40 Back squats @ 135
20 Pullups
30 Front squats @ 115
20 Pullups
20 Overhead squats @ 95
20 Pullups
Score:  248  (1 round + 28 cal row)

Friday:
[1]  Power Snatch:  1x4 @ 105, 1x2 @ 125, 1x2 @ 145
[2]  Power C&J:  1x4 @ 145, 1x2 @ 165, 1x2 @ 185
[3]  Pause Squats (front & Back. various reps):  135, 225, 275
[4]  Strict Press:  5x, 4x, 4x, 4x, 4x @ 135lbs
[5]  DB Tricep Extensions:  10x30, 10x35, 8x40, 6x45

Saturday:
[1]  Early Morning (2/3 am) relay for life.  Walked for 1.5 hours
*rest of day just exhausted from having very little sleep.

1 - 7 June

Sunday:
[1]  Rest/Recovery

Monday:
AM:
[1]  6 Rounds (wait for partner to tag before start of each sprint)
Sprint 133m (half lap)
- 15 Pushups
Sprint 133m
- 10 Situps
[2]  4:00mins Planks
[3]  Handstand Walk Skillwork
PM:
[1]  Snatch:  2x1 @ 165, 3x1 @ 175, 1x1+5 at 185 (+5 OHS)
[WU]  Thrusters:  6x135, 5x155, 3x175
[2]  BHCF WOD
For Time:
30 Thrusters @ 95lbs
Run 5 Laps
20 Thrusters
Run 3 Laps
10 Thrusters
Run 1 Lap
Time:  8:34rx
[3]  Snatch Pulls:  2x3 @ 205, 2x2 @ 215
[4]  3x10 of:  GH Raise & GHD Situps

Tuesday:
[1]  Power Snatch (HS):  135x5, 155x2, 165, 175, 185  *in nanos
[2]  Power Clean + Jerk (HS):  185, 205, 215, 225  *in nanos
[4]  BHCF WOD:
11 Min AMRAP
3 Deadlifts @ 225
3 Burpee Box Jumps
6 Deadlifts
6 Burpee Box Jumps
9/9, 12/12, 15/15, 18/18, 21/21...
Score:  5+29 (5 Rounds = finishing round of 15.  Then complete 18 deadlifts + 11 Boxjumps.)
*Lower back went numb and I was very weak in the deadlifts.  Burpee box jumps remained strong.

Wednesday:
AM:
[1]  5 Rounds:
Run 2 Laps  (533m)
5-5-5 Close Grip-Normal-Wide Pushups
10 Toe Touches
40 Mountain Climbers
*untimed*
[2]  4:00 mins Plank Comples
[3]  Handstand Walk Skill
PM:
[1]  Clean:  2x1 @ 205, 2x1 @ 215, 2x225
[2]  Clean Pull:  2x3  @ 255, 2x2 @ 265
[3]  Front Squat:  2x2 @ 275, 2x1  @ 295, 1x315, 1x335

Thursday:
[WU]  ROM Drills + Squat Clean to Thruster/Jerk:  95x5, 135x3, 185x2x1, 225x1
[1]  12 min AMRAP
15 Squat Clean to Overhead 95lbs  (unbroken) Time:  0:51
15 Squat Clean to Overhead 135lbs  (1 reps)  Time:  4:18
15 Squat Clean to Overhead 185lbs  (1 reps)  Time:  11:24
15 Squat Clean to Overhead 255lbs
AMRAP Squat Clean to Overhead 275lbs
Score:  45 Reps:  Time: 11: 24.

Friday:
AM:
[1]  Run 5k
PM:
[1]  Coach CrossFit

Saturday:
[1]  10K Hike - Crazy Horse Volksmarch 10k 2014.
*Last time doing this before we move.  Today it was foggy and muddy trails, but absolutely worth it.